.png){kind=small}
Venerdì 29 Marzo 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
2 tall jerk 2 front squat 2 tall clean
3 x eb
1 power clean 1 squat clean 2 jerk
1 x 50%
1 x 60%
1 x 65%
1 squat clean 2 jerk
1 x 65%
1 x 75%
1 squat clean 1 jerk
1 x 80%
1 x 85%
3 x 90%
1 clean deadlift 2 low hang squat clean
1 x 70%
2 x 80%
Front squat + 2 box jump max after each set
1 x 5 70%
1 x 3 80%
1 x 2 85%
1 x 1 90%
1 x 3 85%
1 x 2 90%
1 x 1 95%
CLASS PLUS
Front squat + 2 box jump max after each set
1 x 5 70%
1 x 3 80%
1 x 2 85%
1 x 1 90%
1 x 3 85%
1 x 2 90%
1 x 1 95%
MILANO THROWDOWN PREP.
WEIGHTLIFTING
2 tall jerk 2 front squat 2 tall clean
3 x eb
1 power clean 1 squat clean 2 jerk
1 x 50%
1 x 60%
1 x 65%
1 squat clean 2 jerk
1 x 65%
1 x 75%
1 squat clean 1 jerk
1 x 80%
1 x 85%
3 x 90%
1 clean deadlift 2 low hang squat clean
1 x 70%
2 x 80%
5 min amrap in team
squat clean 90/60kg
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING: STRICT NICOLE
20 min amrap
400m run
max ub strict pull up
CORE
Every 30" x 10 (5 min)
10" bar L-sit
CLASS
CONDITIONING
3 round (18 min)
1:30 on :30 off
A - 16 kettlebell hang snatch 24/16
B - max gymnastic skill*
C - 18/15 cal air bike
* gymnastic skill
ring muscle up: 12 pt M / 15 pt W
bar muscle up: 8 pt M / 10 pt W
chest to bar pull up: 4 pt M / 5 pt W
pull up: 1 pt M / 2 pt W
scaled skills: 1 pt
penalty:
-5 pt ogni ripetizione persa di A e C
CORE
Every 30" x 10 (5 min)
10" bar L-sit
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
2 tall jerk 2 front squat 2 tall clean
3 x eb
1 power clean 1 squat clean 2 jerk
1 x 50%
1 x 60%
1 x 65%
1 squat clean 2 jerk
1 x 65%
1 x 75%
1 squat clean 1 jerk
1 x 80%
1 x 85%
3 x 90%
1 clean deadlift 2 low hang squat clean
1 x 70%
2 x 80%
Front squat + 2 box jump max after each set
1 x 5 70%
1 x 3 80%
1 x 2 85%
1 x 1 90%
1 x 3 85%
1 x 2 90%
1 x 1 95%